Normal class schedule 6am, 7.20am, 8.40am A) Back Squat 5 x 5 Then B) For time: 10-8-6-4-2 Strict Pull-Ups Strict Dips KB Lunges (24/16kg) Or C) For time: 50 Pull-Ups 2km Run ...
Morning classes only today for the public holiday. Monday's schedule will be the same as today's. Saturday will be the regular class schedule and weightlifting is back on. 7am - Legends + 8am - CrossFit 9.30am - CrossFit “Dork” 6 rft: 60 Double Unders 30...
Lockdown WOD A) For time: 30 Russian Twists 15 Dips 30 Box Jumps 15 Dips 30 Deadlifts (sub 60 Back Extensions) 400m Run 30 Pendlay Rows (sub 30 Ring Rows or Bicep Curls) 15 Dips 30 Box Jumps 15 Dips 30 Russian Twists then B1) Barbell Complex for max load 1 Power Clean + 1...
Lockdown WOD A) Alt EMOM x 20 minutes 5 Strict Pull-Ups 10 Alt DB Snatches (sub Hang Power Snatches or Alt Toe Taps) B) AMRAP in 12 minutes: 30 Double Unders 10 Pushups 10 Bicycles (L+R = 2) [vc_gallery type="image_grid" images="25699"...
A) Snatch 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...
A) Strict Press 8 minutes to find your 8RM B) 4 rft: 10 Strict Presses (30/20kg) (^45/30) 20 KB Drags (24/16kg) (sub Plank Jacks or Shoulder Taps) 400m Run or Row ...
- no weightlifting class on this morning - Open Gym from 4 to 5pm this afternoon A1) 0 - 15:00 AMRAP 10 Box Jumps (24/20") 10 V-Ups 10 Single Arm DB Thrusters (5LH, 5RH. 20/15kg) 10 Bicycles (L+R = 1) and A2) 15:00 - 30:00 E5M Run...
*Morning classes: 21-15-9 reps for time: A) Gorilla Cleans (2 x 16/12kg. L+R = 2) Box Stepups (24/20”. 16/12kg) B) Dips Deadlifts (80/55kg) C) Calories Double Unders (63-45-27) _________________ **Afternoon classes: Open 21.3 - Heats from 3.45pm ...
A) EMOM x 8 2 Power Cleans B) Partner WOD AMRAP in 20 mins: 10 Power Cleans (45/30kg) (^62.5/45kg) 10 Pushups 3 Rope Climbs 400m Row - One partner works through the reps while the other partner rows the 400, then swap, picking up the reps where your...
A) Bench Press 5 x 8 B) E2M x 6 0 - 0.50 AMRAP KB Farmer Carry 1:00 - 1.30 AMRAP Toes-to-Bar ...
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